Finish Off Your Week With Something Heavy

 

Programming for Friday, May 10, 2013

The sound of loaded barbells crashing to the floor.  The feel of chalk underneath your fingernails. The sense of accomplishment you feel when you walk out the door.  No better way to end your work week — guaranteed!

SNATCH!

WARMUP
Jump rope 5 min
Lunge 3 min
Burpee 1 min
STRENGTH
Snatch progression
DL/HHP/MS/OHS/SB
PVC/Barbell/Build to a Heavy Single
5 min break
CONDITIONING
7x Snatch EMOM 90% of single (odd minutes)
LIFE: 7 push ups (even minutes)
FITNESS/SPORT: 7 HSPU (even minutes)

Mother’s Day Celebration

It’s Mother’s Day this weekend! Don’t forget to bring all the amazing mother’s in your life to CrossFit Scottsdale for FREE all levels classes at 8am, 9am and 10am. After each class, treat those amazing women to healthy snacks, delicious mimosas and a relaxing massage! Whether it’s your own mom, your sister, your friend, aunt, or cousin – bring them in for a morning of health, wellness and relaxation!

Moms and Mimosas Flyer 2013

Healthy Summer Habits

By Najla Kayyem, Fitness Expert

CrossFit Scottsdale Owner, Coach and Mom

 

The change in routine and soaring summer temperatures often create short fuses and frustrated family members. How can you turn – “It’s hot,” “I’m bored” and sibling bickering into a happy summer vacation?

 

Here are four tips to create healthy habits so summer becomes a season everyone looks forward to.

 

  1. Get Up, Get Out: It sounds simple but if you can get outside early each morning, you will remain energized and productive throughout the day. A 15-minute walk, job, swim or bike ride before it gets too hot will provide a boost and allow you to sleep much more soundly.

 

  1. Culinary Training: Summer schedules allow children (especially pre-teens and teens) to help out more around the house. Harness this availability and invite them to plan and help prepare light, simple summer meals. Kids will also learn budgeting and nutrition while providing a valuable service to the rest of the family.

 

  1. Earn You Seat on The Couch: Ever arrive home from work only to see your child in the exact same position on the couch (and wearing the same clothes) as when you left that morning? Don’t give up. Have children earn their TV, video or social media time through comparable increments of time reading a book, exercise or physical labor (like mowing the lawn). These must be completed before the desired social media or digital activity is allowed.

 

  1. Adventure Vacation: These are becoming very popular and provide endless options. Try scuba diving, kayaking, paddle boarding, family tennis tournaments, and more as you allow summer vacation to bond each family member together.

active_summer

Need more ideas to develop healthy summer habits as an individual or family? Check with Najla and the other coaches at CrossFIt Scottsdale – www.CrossFitScottsdale.com.

Mobilize your Body: Mobilize your Fitness

 

Programming for Thursday, May 9, 2013

RollingOut

Getting the most out of your workout begins with being able to get the most out of your body.  Our joints can be our best friends or our worst enemies when it comes to FITness, or even just daily living.  Because of this, increasing mobility and flexibility is something we should work at everyday.  We begin today’s workout with this as our explicit focus.  See for yourself if you notice any improvement during your conditioning.

MOBILITY
PVC/foam roll/bands/up dog/down dog /inch worm
STRENGTH
A. Thrusters 10 rep max
B. Pull ups (unbroken sets of 5) in 10 minutes.
LIFE – Ring row
FITNESS-Bands
SPORT -Strict
CONDITIONING
C. KB Single Arm Russian Swing
10,8,6,4,2,4,6,8,10
*alternating arms rest as needed

FlexibilityRX Workshop with Kevin Kula

Are you getting the most out of your workouts? FlexibilityRX™ is a system of flexibility training that is specific to the sport of CrossFit. Learn specific stretches that address movements like the squat or the front rack position and turn your flexibility into performance!

Kevin is the Director of the CrossFit Scottsdale Flexibility Program and holds Five CrossFit Coaching Certifications.  Kevin studied with the top stretching, joint mobility, and manual therapists in the world – Chris Frederick (Stretch to Win), Structural Integrator Tom Myers, and CrossFit Mobility Expert Kelly Starrett.  Kevin is a Serial Entrepreneur, Author, Marketer, Teacher (Stretch to Win) and Business Owner (Ready State Fitness). Kevin has written two articles for the CrossFit Journal, “Moving Beyond Muscle” and “MbM p2: Flexibility Training for CrossFit”.  In 2013 Kevin is publishing a book based around his system of Flexibility Training for CrossFit – and is launching a Digital Magazine, “FlexibilityRx™” – initiating a conversation with the top strength and conditioning experts about the interplay of Flexibility and Strength.

Please join us at CrossFit Scottsdale on Saturday, May 9th from 1-3pm for this workshop. To sign up, please click here or call us at 480.922.3253.

CrossFitStretching

Fitness: Straight no Chaser!

 

Programming for Wednesday, May 8, 2013

Fitness is our drink of choice here at CrossFit Scottsdale! We train hard to play hard and we have fun doing it! Come get some today for a “happy hour” you’ll never regret in the morning!

OverheadPaleAle

WARMUP
Bear crawl/Lunge/Single Leg Toe Touch/Long Jump
10 minutes
SKILL
Jump Rope Progression 10 Minutes
Bounce/Single/Double/Triple
STRENGTH
Push press 5.3.1 + 5.3.1
TEST
800 run

Fuel Your Workout

Programming for Tuesday, May 7, 2013

food-as-fuel

Come join us for our Food as Fuel class this Thursday at 7:30 to help get the results you want from your nutrition and work out routines! What you put in your body affects how you feel, look and perform.  By educating yourself on the right fuel for your body you can optimize both your health and performance.  Foods as fuel classes cover the concepts and benefits of Paleo and Zone nutrition. Specifically, what kinds of foods are most beneficial, what foods are we specifically designed to eat, and what will help us lean out and consistently crush WODs.  This class gives you the basics and the practical application of these tools.  You will be provided with ideas for quick and easy recipes, snacks, grocery shopping and eating out and on the go.

WARMUP
Air/Row/Run
2 Minutes Each
STRENGTH
Barbell Complex 3×5
DL/HC/FS/PP/BS/PP (behind the neck)
Then build up to a heavy single of each
TEST 
2K Row

Food as Fuel

food-as-fuel

Don’t forget our Food as Fuel class THIS THURSDAY at 7:30pm! If you are new to CrossFit Scottsdale, or you have been here for awhile and need to get back to the basics, come join us! Please sign up at the gym or call us at 480.922.3253.

The Leader Board is Calling You!

 

Programming for Monday, May 6, 2013

Time to make it to the leader board with today’s workout! Congratulations to Sarah and CJ who earned a spot on the leader board with max effort burpees before they even had breakfast!

MaxEffortBurpees_LeaderBoard

WARMUP
Walk/Jog/Run small lap
10 min
STRENGTH
A1. kb front rack step up 4 each side
A2. kb goblet squat x8
B. Hollow Rock :20 on :20 off 5 rounds
C1. Max effort push up 2 min
2 min rest
C2.Max effort sit up 2 min
2 min rest
C3.Max effort burpee 2 min

Two Elusive Skills

 

Programming for Saturday, May 4, 2013

Two of the most elusive skills we teach here at CrossFit Scottsdale will be tackled today: Double Unders and Muscle Ups. Whether you are working on your first, or you are refining the movements there is always room for improvement with these two challenges. Just like with everything else in life, we are never going to get better unless we practice. So today we dedicate time to do just that!

 

DoubleUnderLight

MuscleUp

 

 

 

 

 

 

WARMUP
Partner Stretch
SKILL
Double Under
Muscle Up (Turn over)
STRENGTH
Press 5-3-1 x2
Increase load each wave and set
WORK
Death By 10 Meters

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